WOD

American Fit Co Northwest – CrossFit DOOR DASHER (Time) 75-50-25 Wallballs Ab Mat Situps 75/60/45-50/40/30-25/20/15 Calorie Bike Front Squat (5×3 70-75% *on the 2:30) Optional... Read More

American Fit Co Northwest – CrossFit TIME AFTER TIME (AMRAP – Reps) Every 4:00 x 5 Rounds: Run 400m AMRAP: 10 Pullups 20 Pushups 30... Read More

American Fit Co Northwest – CrossFit Workout Option 1 Warm Up (No Measure) Movement Prep/Activation: 7:00 Alternating Stations 0:00-2:00 Light Machine Work 2:00–4:00 → 100ft... Read More

American Fit Co Northwest – CrossFit Metcon (Time) RX: Teams of 2 800m Run (Together) 30 Bar Muscle Ups/Burpee Pullups 800m Run (Together) 6 0... Read More

American Fit Co Northwest – CrossFit NIKKI (Weight) AMRAP 20: 200m Run 1 Power Clean (heavy) Accessory Work (Checkmark) 3 sets: 25 Kettlebell Side Bends... Read More

American Fit Co Northwest – CrossFit Accessory Work (Checkmark) 3 sets 12 Heel Elevated Goblet Squat 15 second Banded Glute Bridge Hold -rest 1:00 between... Read More

American Fit Co Northwest – CrossFit Gymnastics (Rope Climb) (Checkmark) All levels: Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box Foot... Read More

American Fit Co Northwest – CrossFit Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 x 5 sets 3 Back Squats @ 72–75% OR RPE... Read More